Strength
Front Squat
10 minutes to build to HS 84-92% ((Do not go to failure!)
10 minutes for 5x5 @ 74%
MetCon
The Summa Special
10 minute EMOM
10 Wall Balls (20/14) + 10 KBS (70/53))
If you successfully make it 10 rounds, you win, congrats! Any minute you fail to complete all 20 reps, you lose and have to do 10 burpees for each remaining minute.